Music To Burn More Calories, Vol 3

Several studies conclude that it is advantageous to listen to music while exercising.   Music during workouts is great, people have  proven to exercise longer and harder ultimately burning more calories as the music drives them.  Music is a great motivator because it serves as a distraction from, pain, fatigue and the physical challenge of exercise.  "For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous - it is essential to peak performance and satisfying a workout" (Scientific America, 2013).  

I witness the benefit of music when I teach, people tend to move with the music, it certainly helps one push harder.  Also evident is the distraction music brings, popular songs or simply a song that resonates with someone brings smiles, energy, enthusiasm and  excitement - most importantly it helps people get into a zone and enjoy the moment as they work hard. 

Check out my current playlist 

Crazy 
Gnarles Barkley

Oath 
Cher Lloyd

Survivor/ I Will Survive
Glee Cast

Dirt Road Anthem (Remix) [feat. Ludacris]
Jason Aldean

Locked Out of Heaven Mashup
Megan Nicole & Sam Tsui

Streets of Philadelphia
Bruce Springsteen

With or Without You (Remixed By 2x)
System Team - Tribute to U2

July Flame
Laura Veirs

It's My Life 
Mash-up - Hip Hop Tribute to BonJovi

ITHEAIRFINAL (Remix - In The Air Tonight)
Unknown Artist

Holy Grail (feat. Justin Timberlake)
JAY Z

"One good thing about music, when it hits you, you feel no pain."

- Bob Marley

Punch Some Tone Into Your Arms

If you want to get definition and sexy muscle tone in your shoulders and arms, try tweaking some of the exercises in the Jade of Spades™ workout app. Below is an explanation of exercises to incorporate; you will need 3 or 5 lbs dumbbells as well as the fitness app Jade of Spades™ (available on the App store for $1.99).  

Select the program "CARDIO/STRENGTH" there are two moves: squat thrust and push-ups.  Each time the card says squat thrust, do the squat thrust BUT every time the card says pushup, instead of doing a push-up, do weighted punches and then do weighted jumping jacks.  For example if  the card says "10 pushups", then while holding the 2 or 3 lbs weights do 10 punches immediately followed by 10 weighted jumping jacks.  Combining the squat-thrusts with weighted punches and jumping jacks really works the arms and shoulders, be prepared to sweat!  This workout is simple enough you can do it at home or at the gym,  I typically turn the music setting on and let the music motivate me through the workout.

Weighted Punches: To help with form, stand in front of a mirror.   If you are right handed, stand with your left leg about a foot in front of the right and slightly off to the left. This is your boxing stance, if you are left handed then reverse the footing.  

Step 1:  Hold dumbbells up next to your chin, palms facing in.

Step 2:   Extend your left hand out - as if you were punching your nose in the mirror, then return the dumbbell back to your chin.

Step 3:  Extend the right hand and dumbbell - punching straight ahead, them return it back to your chin.

Step 4:  Repeat for the appropriate number of reps. 

Weighted Jumping Jacks: Holding the weights at your shoulders, jump your legs out as you would typically do on a jumping jack and simultaneously extend your hands (holding dumbbells) up above your head, return hands to shoulders as feet jump back together (it is like a regular jumping jack but the arms go straight up instead of out to the side). 

"Workout hard now and then play hard later!" -Unknown